8 Effective Exercises to Relieve Back Pain

Back pain can be a hindrance, making it difficult to enjoy the activities we love and disrupting our daily routines. Fortunately, knowing the right exercises can make a world of difference. Incorporating specific stretches and strengthening exercises into our routine can alleviate pain and improve flexibility, allowing us to stay active.

This article will guide you through the exercises you can do to relieve lower back pain.

Exercises to help ease lower back pain

Knee-to-chest stretch

The knee-to-chest stretch helps elongate the lower back and relieve tension in the lumbar region.

1. Lie on your back, legs bent, and feet flat on the floor.
2. Slowly raise one knee towards your chest, holding it with both hands.
3. Hold the position for 15-30 seconds, feeling the stretch in your lower back.
4. Release the leg back down and repeat with the other leg.
5. Perform this stretch 2-3 times per leg.

Lower back rotational stretch

This stretch helps improve flexibility in the lower back and strengthen the core muscles.

1. Lie on your back, legs bent with feet flat on the floor.
2. Keep your shoulders firmly on the ground as you gently roll both bent knees to one side.
3. Remain in this position for 5-10 seconds before returning to the starting position.
4. Repeat on the opposite side.
5. Perform this stretch 2-3 times on each side.

Lower back flexibility exercise

This exercise can help counteract the tightness that often develops in the lower back due to prolonged inactivity.

1. Rest on the edge of a chair, feet flat on the floor.
2. Lean forward slowly, holding your back straight until you feel a slight stretch in the lower back.
3. Hold the position for 10-15 seconds, then return to an upright position.
4. Repeat this stretch 3-5 times.

Glute bridge exercise

The glute bridge exercise helps strengthen the lower back and glute muscles, supporting the spine.

1. Lie on your back with your knees bent. Lay your feet on the floor, hip-width apart.
2. Squeeze your abdominal muscles and raise your hips from the floor until your knees, hips, and shoulders are in a straight line.
3. Remain in this position for a few seconds before slowly releasing your hips back to the floor.
4. Repeat this exercise 10-15 times, aiming for 2-3 sets.

Cat-cow stretch

This yoga pose helps improve spine flexibility and relieve tension in the lower back.

1. Get on your hands and knees. Place your wrists under your shoulders and your knees just under your hips.
2. Breathe in, arch your back and raise your head and tailbone upwards.
3. Exhale, round your back, tuck your chin to your chest and pull your belly button towards your spine (cat position).
4. Continue this movement for 5-10 breaths, focusing on the stretch in your back.

Seated lower back rotational stretch

This seated stretch helps relieve tension in the lower back and improves spinal mobility.

1. Rest on a chair with your feet lying flat on the floor.
2. Bring your right leg over your left thigh.
3. Place your left elbow outside your right knee and slowly twist your torso to the right.
4. Stay in this position for 15-30 seconds, then return to the starting position.
5. Repeat on the opposite side.
6. Perform this stretch 2-3 times on each side.

Shoulder blade squeeze

The shoulder blade squeeze targets the muscles of the upper back, which can help support proper posture and reduce lower back pain.

1. Sit or stand with your arms by your sides.
2. Contract your shoulder blades together, bringing your elbows as close to each other as possible without raising your shoulders.
3. Hold the squeeze for 5 seconds before releasing.
4. Repeat this exercise 10-15 times.

Safety considerations

Keep the following safety considerations in mind when incorporating new exercises:

• Consult a professional: Before starting new exercises for chronic or severe back pain, consult a professional to check that the exercises are safe for you.
• Start slow: Begin with gentle stretches and low-impact exercises to avoid overexertion or injury. Gradually increase intensity as your flexibility and strength improve.
• Listen to your body: If you feel pain or discomfort while exercising, stop immediately and seek a professional.

When to see a back pain specialist

While exercises can significantly alleviate back pain for many individuals, there are times when professional intervention is necessary. You should consider consulting a back pain specialist if:

• Pain persists: Your back pain does not improve with home remedies or exercises after a few weeks.
• Severe pain: You experience severe or debilitating pain that affects your daily activities.
• Numbness or tingling: You feel numbness, tingling, or weakness in your legs or feet, which could indicate nerve involvement.
• Injury or trauma: You have back pain following an injury, fall, or accident.
• Unexplained symptoms: You experience unexplained weight loss, fever, other concerning symptoms, and back pain.

Back pain treatment in Singapore

Exercise is an effective way of easing back pain and improving your quality of life. However, if you experience severe and persistent pain, you should consider seeing a doctor.

Spire Orthopaedic offers comprehensive treatment for individuals suffering from back pain. Depending on the patient’s condition, our specialists provide personalised treatment plans, including physical therapy, medication, and surgery.

Consult us for back pain treatment in Singapore.